Big Man On Campus: Week 3, Day 19

Day 19's lesson is all about building big traps and shoulder caps. Steve Cook will teach you the best way to get big.

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Build yourself a pair of cannonball shoulders! And do it by using progression, visualization and good old fashioned hard work! You'll need all three pieces to get your body where you want it. Go into the workout with a positive mindset. I just know you're going to kill it!

Day 19: Delts, Traps and Calves

Cardio warm-up

5 minutes
Running, Treadmill Running, Treadmill


Dumbbell Shoulder Press

3 sets of 12-16 reps, 60-90 seconds rest, Drop set on last set
Dumbbell Shoulder Press Dumbbell Shoulder Press


Side Lateral Raise

3 sets of 10-12 reps, 30-60 seconds rest, Triple drop set on last set
Side Lateral Raise Side Lateral Raise


Reverse Machine Flyes

5 sets of 10-14 reps, 30 seconds rest
Reverse Machine Flyes Reverse Machine Flyes

Standing Front Barbell Raise Over Head Standing Front Barbell Raise Over Head

Upright Barbell Row

3 sets of 10-14 reps, 60 seconds rest between supersets
Upright Barbell Row Upright Barbell Row


Barbell Shrug

1 Warm-up set of 8-12 reps, 4 sets of 8-12 reps, 60 seconds rest
Barbell Shrug Barbell Shrug


Standing Calf Raises

4 sets of 10 reps, 30-60 seconds rest
Standing Calf Raises Standing Calf Raises


Donkey Calf Raises

4 sets of 10 reps, 30-60 seconds rest
Drop set on every set
Donkey Calf Raises Donkey Calf Raises


Seated Calf Raise

4 sets of 15 reps, 30-60 seconds rest
Seated Calf Raise Seated Calf Raise
NOTE: It's important to use strict form on calf exercises. Achieve a full stretch at the bottom and hold at peak contraction.

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